Losing weight at any age requires you to burn more calories than you consume on a daily basis. A pound of fat is equal to 3,500 calories. Spot reducing fat on a certain area of your body is impossible. However, with regular physical activity and diet modifications you can shed unwanted fat from your entire body including your tummy. Losing one to two pounds a week is a safe and effective approach to weight loss. Taking action at a young age and getting rid of excess tummy fat is setting you up for a lifelong of health and happiness, reducing your risk for developing many diseases later in life such as cancer, heart disease, hypertension, diabetes and stroke.
Step 1
Eat less and healthier. Create a caloric deficit by cutting 500 calories per day from your normal diet. Pack healthy snacks before you leave for school. A banana, low-fat yogurt and carrots are healthy snack options. Avoid foods like chips, cookies and candy in the vending machine between classes. Oatmeal and a bowl of fruit and grilled chicken and fish with veggies are healthy low-fat meal options that keep your calories in check.
Step 2
Perform cardiovascular exercise most days of the week, aiming for 60 minutes a day. Play a team sport at your school or local community center such as basketball, volleyball or football. Gymnastics and dance are physically demanding sports as well. If sports are not of interest to you, bike or walk to school or go for a hike or run with a friend after school. Swimming is a great total-body workout as well. The more you move, the more calories you burn -- and more fat you melt away.
Step 3
Engage in resistance training to build lean muscle. The more muscle you have, the more calories you'll burn throughout the day, helping to burn fat from your midsection. Use resistance bands, dumbbells, machines or your own body weight. Squats, lunges, pushups, biceps curls and triceps dips are effective exercises. Ask your coach or physical education teacher if you need more ideas.
Step 4
Work your tummy muscles. Exercises like traditional situps, bicycle crunches, hanging leg raises and the plank work all the muscles of your tummy. Theses exercise will not shed the fat on your tummy; however, they will define the underlying muscles, giving your a leaner appearance.
Tips and Warnings
- Allow at least one day of rest in between strength training workouts to let your muscles recover. Stretch for 10 minutes after your workout.
- Consult with a physician before you start an exercise program.
Member Comments